Easy 7-Day Vegan Meal Plan with Shopping List

It’s never the wrong time to get your healthy diet started. This 7-day vegan meal plan is so easy, and includes breakfast, lunch and dinner ideas. Plus a shopping list for easy vegan meal prep!

This is a sponsored conversation written by me on behalf of WhiteWave Foods. The opinions and text are all mine.

This post was originally published on 1/23/2017

The start of a new year always has everyone scrambling to get their healthy diet on par, but the truth is, it’s never the wrong time to get a vegan diet plan in action. The key is you need support. A good place to go for vegan meal prep ideas, delicious and easy healthy plant based recipes, and step by step instructions.

How do you start a vegan diet?

In order to be successful, you need to keep things easy and exciting. No one get’s more bored of food than I do. And believe it or not, I also get overwhelmed when things are too hard. So I created this easy vegan meal plan for those overworked, overtired, over life in general peeps out there.

NOTE: This 7-day vegan meal plan is for ONE person. Please adjust the shopping list by however many people you want this for. Some recipes have larger serving sizes so they need to be adjusted as I put in the notes I wrote for each recipe. The shopping list already reflects these adjusted quantities, making this vegan meal prep easy for you.

7 days of easy vegan breakfast ideas

So you’ve all heard that breakfast is the most important meal of the day right? Yeah, me too. Only thing is that it is also my most crazy time of day. And I know some of you are right there with me.

But if I don’t put something healthy, whole food based and actually tasty into my mouth I am…let’s call it…a not so nice person (read raging crazy mama). So how do we fix that?

It’s great because it gives you an extra 10 grams of protein. Pea protein is the main source, which is one of my favorite forms of protein since it’s whole food based and lower in fat and carbs than many out there. I love subbing it into my oatmeal and smoothies for an extra protein boost!

So here we go, some easy vegan breakfast ideas for my 7-day vegan diet meal plan. Feel free to mix it up, but don’t forget to plan for that when printing out the shopping list.

Day 1: Mixed Fruit Smoothie

Put everything into a blender and blend until smooth. Don’t forget to freeze your banana!

To make this cheaper and easier to shop for, I subbed walnuts for the pine nuts in this recipe. You can use pine nuts if desired, just don’t forget to adjust the shopping list.

7 days of easy vegan dinner ideas

No 7-day vegan meal plan is complete without dinner! This is a mix of throw together meals and recipes from the site. Everything is for one person, unless otherwise stated, so make sure to remember that when making each recipe. The shopping list has been adapted to reflect that, so if you change how many you are feeding make sure you change that in your list.

If you don’t like shishito peppers you can sub with another type of pepper, or vegetable, or simply leave it out. Make sure you account for this in the shopping list.

Before you start this recipe, peel a potato and put it on the stove to boil along with 1/4 of an onion, so they are ready when you need to make the creamy sauce below.

While the tomatoes and peppers are roasting make the following quick sauces and store in the refrigerator to use with future dinners. You can freeze extras of both sauces after you are done using what you need:

Easy Enchilada Sauce (divided by 2 to account for less needed)- start with making this sauce. While this is simmering and reducing, blend the ingredients to make the creamy sauce below. If it still needs to reduce more, let it continue to simmer as you make the parmesan and cook the spaghetti for the main recipe above.

You will have extra pizza sauce left over. Keep it for the recipe on day 5.

I include the chickpea “sausage” crumbles on the shopping list, but have cut the recipe in half and also reduced the spices in the recipe by half as is suggested in the notes of the Pizza Burrito recipe. You will also use these crumbles on day 5 so save the extra.

Start by making the crumbles and as they are cooking make the sauce and assemble the burritos.

Mix first 6 ingredients in a bowl using your hands, mashing the beans as you mix. Shape into burger patties and grill on stove top for 15 minutes on each side. Since all stoves vary, begin to check at 10 minutes. If you try and flip the burger and it is sticking, then allow it to cook longer. You may also want to prepare your pan with a touch of oil if it is not nonstick. Assemble burger in bun and top with suggested toppings.

2 tablespoons cooked potato (cut off approximately what is needed from raw potato and reserve the rest of the potato for recipe on day 4, cook for this recipe in microwave or oven)

2 tablespoons enchilada sauce (made on day 1)

1 tablespoon cornmeal

pinch of sea salt (adjust for flavor preference)

one bun of choice (save a second bun for dinner on day 7)

Toppings- lettuce, tomato, more enchilada sauce, avocado

Day 4: Low Fat Taco Bowl (divided by 4 to account for 1 serving, except for the beans, shopping list reflects this already)

To make this easy, I have taken out the Garlicky Lemon Crema and put a ready made salsa on the shopping list.

Start by prepping the potatoes and get them in the oven while you prep everything else. You can also do the potatoes on day 3 and have them ready for today. Note that the potato you are using is the leftover one from the recipe on day 3.

Once the potatoes are in the oven, put the beans on the stove to cook. This is the one part of this recipe you will make as is written and save the rest for day 6.

When done, prep the other toppings. I have frozen corn on the shopping list for this one.

Assemble pizza by spreading pizza sauce over crust, then topping with veggies, then with chickpea crumbles and finally drizzling with creamy sauce. Bake according to pizza crust directions or if none then bake at 400 for about 10-15 minutes, checking often. If you like your pizza veggies well done, you may want to bake them a bit first, or sauté on the stove.

1 personal sized pizza crust (frozen or you can even use pita bread)

Easy Pizza Sauce (made on day 2)

favorite veggies to top pizza (you want about a cup or so when chopped)

Chickpea Sausage Crumbles (made on day 2)

Creamy sauce (made on day 1)

Day 6: Easy enchilada burrito

Warm up leftover beans and rice. Fill burrito with beans, rice and sliced avocado. Fold burrito (see step by step folding photos here). Grill burrito on each side using a nonstick or oiled pan on the stove top. Once grilled and crisp, drizzle enchilada and creamy sauce over the top.

leftover beans from day 4

saved cooked rice from recipe on day 3

1/2 an avocado, sliced

Easy Enchilada Sauce made on day 1

Creamy sauce made on day 1

your favorite tortilla (burrito size)

Day 7: Leftover easy black bean enchilada burger– See day 3 above.

Phew! That 7-day vegan meal plan was not easy to write. But I am really hoping it makes your life easier! Getting your diet on track is one of the best things you can do for yourself. If you want more amazing recipes, make sure to check out this post.

Don’t forget to check out my other vegan meal plans and of course I am always here if you need anything! Happy shopping and cooking!

Follow the instructions for each daily recipe, pay close attention to the notes.

Recipe Notes

Time is based on total time for the entire meal plan across the 7 days. The average time per day is 55 minutes.

Nutrition facts are based on an average for each day. I used My Fitness Pal to find the total amounts for the entire shopping list then divided by 7. These are estimates only.

Nutrition Facts

Easy 7-Day Vegan Meal Plan with Shopping List

Amount Per Serving

Calories 1752

* Percent Daily Values are based on a 2000 calorie diet.

If you like this recipe, please consider rating it with the star rating system and leaving a comment below. I love hearing from you and seeing your awesome remakes! Find me on Instagram and tag me @veggiesdontbite and #veggiesdontbite, or you can also find me on Facebook, and Pinterest. Thanks for helping me spread the word about delicious food!

Nutrition and metric information should be considered an estimate. Please read more about that here.

This post may contain affiliate links or sponsored content. For more information on this, please click here.

This is a sponsored conversation written by me on behalf of WhiteWave Foods. The opinions and text are all mine.

Comments

This is wonderful. Thank you so much. I am not a vegan, but I eat predominately plant-based and since I’m the only one in my family that does , this menu is perfect! In addition, I already have most of the ingredients on hand and only need to buy the greens and maple syrup. YIPEE!

So funny how different we are. I go once a week! Sometimes I need to run and grab one thing because I forgot or used more than I expected, but it’s a huge pain with 3 little kids and a traveling hubby!

Hi Yaneth! This one is a meal plan for ONE person. Adjust the shopping list for however many people you want. Ignore the serving size in the shopping list, I am going through and fixing all my recipes slowly because when I converted over to a new recipe card some got messed up, and this went a little wonky. But if you read through the post, it says that this is definitely for one!

Wow, Sophia!! What an awesome meal plan!!! Totally drooling over here 🙂 That milk sounds like a great way to add a quick boost of protein to the morning. I love that you include a shopping list, too – I will definitely be passing this along to some friends who are trying to cut back on animal products – this will be so helpful! Thank you for taking the time to put this together!

Hi there! I am not sure how many calories this is since I don’t count them, but I know that beans, nuts, avocados, etc all have good calories, protein and fat in them. There are a few lower fat items in here (like the portobello tacos) but you can always add sauce or avocado to them to make them more calorie packed or add snacks to your day in-between meals. Overall though these meals fill us up well!

Hi Jacquie! Unfortunately I don’t know you or your health history and I am not a doctor or dietitian so I cannot speak to whether or not this will help you lose weight. You should always check with a medical professional when wanting answers such as these. I simply create delicious plant based meals for others to enjoy. All I can say is that for me and my family changing our diet to a mostly plant based one has helped with our health, mostly for my husband who had heart problems. According to his cardiologist he never been healthier.

Hi Kaitlin! That’s so great to hear that you are starting a plant based diet! And happy to hear I can help in your journey! As far as cost goes, it really varies on where you live, shop, etc. I live in southern California, not a cheap area lol, and buy mostly organic and local produce and ingredients. I shop at a market where things cost a little more than your average grocery store and my weekly shopping bill for a family of 5 is between $250-300. Hope that helps a bit!

Too bad the Silk protein soy milk has sunflower oil in it. I am not a fan of extracted oil, especially not in my milk! So I’ll skip that, and stick with 2-ingredient Westsoy milk – NonGMO organic soybeans and water. Creamy good and no added yucky stuff. But thanks for the great recipes and ideas. I’m trying out your breakfast and lunches this week!

Hi Bab, I’d suggest freezing it for future use. You can save it for next time you make a sandwich, I have a few ideas on sandwiches on this site as well. Or you could make my Blueberry French Toast Muffins, they use bread too. Or simply make avocado toast: toasted bread with sliced avocado and whatever else you want on top.

It’s not easy being vegan and I have to say I lapse a lot, because as a poor factory worker even fresh veggies can be difficult to get, not to mention the so-expensive vegan alternative products. but I keep trying to be kind to animals and it helps me so much to read about how other people do it. Thanks!

I hope I can help even a little bit! You can definitely eat vegan on a budget. Beans, rice, pasta….and any veggies you can get! Try looking online for cheaper things in bulk like the nuts and beans and stuff. Thrive market online has great deals. Thank you so much for being here!

Thank you so much! The great thing about life is that we share the things we are good at, and turn to others for things that they are good at! I am so happy to help others with all of this. I am here if you ever need anything!

I happened upon this awesome meal plan thanks to a google search for “vegetarian meal plan” and I was not expecting this much awesomeness! I have been a vegetarian for several years but the past couple of years I’ve been finding excuses to eat unhealthily. (Not meat, of course!). I want to get back into healthy eating and this meal plan was so easy. I love how you include breakfast, lunch, and dinner. With a shopping list too?! You helped make this stressful time much easier. I would love to see more meal plans like this one!
Thank you!

I am so happy you are liking it Michele!! My goal is to help others see that healthy can be delicious and stress free! I have a few things I am cooking up that center around meal planning so hope to have that come to fruition at some point!

Such fabulous meal ideas, Sophia! I definitely need to bake a vegan pizza for myself and whip up a bowl of berry cobbler overnight oats and a banana cacao smoothie. Even though it’s super cold outside, I still love my smoothies and nice cream!

HI THERE!

I’m Sophia, the fun-loving mama of three behind this blog! I use whole food ingredients to create plant-based recipes that will change the way your entire family views healthy food. Comfort food classics, veggie filled meals, and occasional sweet indulgences create a place where all types of eaters unite. …read more…